(910) 612-2203

Thursday: July 28, 2011

by | Jul 27, 2011 | Workout of the Day | 6 comments

“Send not to know For whom the bell tolls, It tolls for thee.” — John Donne

Courtney. This girl warms up with your PR.

WOD

15 minute AMRAP of:

Run 200 meters

12 Power Wall Balls (20/14)

8 Box Jumps (24/18)

MLS: 50 D.U.’s for time

Coach’s Notes: Post # of rounds completed to comments. Power wall balls are performed without a squat. Dip, Drive, & Throw to target.

Endurance WOD

“Endurance Gone Bad”

3 minutes at each station for 3 rounds

Rowing

Sit-Ups

Weighted ball carry RUNS

Burpees

MLS: 30 Supermans

Coach’s Notes: Meet at CFOIB.

 

 

6 Comments

  1. Courtney on July 27, 2011 at 8:12 PM

    Big Booty Judy!

  2. Coach K on July 27, 2011 at 8:39 PM

    Holla!

  3. PStraw on July 27, 2011 at 8:50 PM

    I challenge you ALL to come out and try to dominate ENDURO!

  4. Karen Jones on July 27, 2011 at 9:33 PM

    Courtney dont forget that did win BEST BACK SIDE!

  5. Nate on July 28, 2011 at 8:52 AM

    My wife kicked my butt this morning! Endurance gone bad is a very appropriate name for that WOD! 36 minutes of work! I recommend this to the entire box!

  6. Coach K on July 28, 2011 at 9:15 PM

    I took a rest day today because Coach Jeff stood me up for our “weakness training wod”. Then I got a 90 min massage with the one and only Mac Wood 🙂

    If you are training hard then you need to recover correctly. Rest every 3-5 days, get a massage once a week, get 8 hrs of sleep each night, eat clean, and drink plenty of water!